i can mention that i have a bachelor in sports biology and also been training an athlete being stuck at 2.00 on the 800m for several years to running 1.57 after a few months of coaching. training is very individual and in the process of training you need to find out what types of training works for you and what doesn’t. but what you need to do is to do the best out of your talent, enjoy running and not compare yourself to others that are more talented. the reason for the hills is that it build speed while also training your specific strength and the risk of injury is very small. the reason why you should not focus much on training in zone 3 is that this type of training can lead to a static stride if done as long tempos, and also because it’s not the most specific endurance training for 800m runners. the benefits of being aware of your training paces in a training cycle is that you will cover all the paces for building both speed and endurance. so you need to change gears often in your training to get the best progression and adaptation. another benefit of hills is that risk of injury is very small and the strength training you get from running fast uphill seems to prevent injuries. at the end of this period you should have reached the mileage that you will have in your training during the fundamental period. you goal is to gradually increase the mileage and the volume of the quality training (interval training). progresses to 6x1000m 2 min rec.
progresses to 5x1200m 2 min rec. special period: in this period there is a gradual increase the intensity(speed) of the quality training progressively from week to week. 50 min easy jog 3. and the spesific training is important in this period because it gives the body adaptation to run efficient at race pace. if there is a longer period of time without competition you can also go back to train 2-3 week of training from the special period, with less intensity and larger volume than in the specific period. progresses to 10x200m with 2 min rec. progresses to 7x250m with 2 min rec. 5 min rec. speed training becomes longer up to 150m and is done on track. the goal is not to run much faster than race pace but extend the time or total volume you can run at race pace. this is because a sudden increase in milage will greatly increase the risk of injuries. 7. training should begin with general training and become more spesific the closer you come to the race day.
so your training must reflect this. you need both speed training and endurance training in your program. phase 3. 30 minutes easy run. repetition runs – 1-4 x 2-4 x 300-600m. or 2-3 x (600m, 400m, 300m, 200m, 100m) or 3-6 x differential 400m (i.e. first 200m at 80% racing speed, second 200m as fast as possible). to do these track workouts or if you would like to follow a training schedule, check out my 800m training program., 800m training program for beginners site:www.letsrun.com&prmd=ivn, 800m training program pdf, 800m training program pdf, 800m training program for juniors, sub 2 minute 800m training program pdf.
hundreds of runners from around the world are currently training on our elite training programs. smash your best time subscribe to our free monthly 400m-800m-1500m training ideas further comments on the traditional phased plan. i plan to follow daniel’s 800m training on 40km weekly mileage program starting oct, so my interval, 800m offseason training, 400m-800m training program, 800m and 1500m training program pdf, 800m training program high school, 400m training program pdf
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